1. stand upright and leave enough space behind you

2. bend the legs as in the regular Squat (the body weight is on the heels)

3. touch the floor with your buttocks and lean back

4. roll back, but do not do a full backwards roll

5. the knees come to the chest

6. invert the motion, when only the upper back and optionally your hands touch the floor

7. roll forwards and use the momentum to get back on your feet, your arms and legs can help, too

8. stretch the legs and stand upright again

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